Tuesday 190226

I. General Warm-up

1:00 T-Spine Can-Opener

5 Half-Kneeling KB Press/side

5 Half-Kneeling KB Windmills/side

 

II. Strength

Strict Press

1x5 @ 60%

1x4 @ 70%

1x3 @ 75%

1x2 @ 80%

1x Max Reps @ 85%

rest 2:00-3:00 between

 

III. Workout Of The Day

Rx

For Time:

60-40-20

Double-Unders

30-20-10

S2OH @95/65

*10 Burpee-Over-Bar after each round

**12:00 time cap

 

Scale 1

For Time:

60-40-20

Double-Unders (or 2x Single-Unders)

30-20-10

S2OH @75/55

*10 Burpee-Over-Bar after each round

**12:00 time cap

 

Scale 2

For Time:

120-80-40

Double-Unders

30-20-10

S2OH @65/45

*10 Burpee-Over-Bar after each round

**12:00 time cap

 

PERCEIVED INTENSITY – 8/10

INTENDED STIMULUS

Strict Press followed by a tough upper body burner of jump rope, S2OH, and burpees. This can be at an intense pace with a light weight and descending rep rounds.

Rounds go as follows: 60-30-10; 40-20-10; 20-10-10

 

IV. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll posterior chain

 

V. Supplemental

Tuesday

3-4 sets

6-8 Bicep Curls

6-8 Wtd. GHD Hip Extensions

Crossfit Enhance